The gastrointestinal tract in humans is part of the larger digestive system, along with organs such as the liver and gallbladder. The gut is responsible for transporting and breaking down food so that nutrients are available for the body to use as energy, as well as for eliminating the by-products of that food. Because everyone needs nutrients, good gut health is important for helping to ensure the proper absorption of vitamins and minerals. Here are four ways to enhance gut health.
1. Eat Fermented Foods
Including lots of fermented foods in your diet is one of the easiest and tastiest ways to support gut health. Fermented foods usually contain probiotics which, according to the National Institutes of Health, can enhance the gut’s microbiome. Some good sources of fermented foods include:
- Kefir, which is a drink that is typically made from goat, cow, or sheep’s milk
- Kimchi, which is a Korean recipe made from fermented vegetables like cabbage and often includes ginger, garlic, and peppers for additional flavor
- Sauerkraut, which, like kimchi, consists of fermented cabbage, but is generally less spicy than its Korean counterpart
- Tempeh, which consists of fermented soybeans, has a distinct nutty flavor and is a good source of protein, iron, and calcium
- Miso soup, which is a traditional Japanese dish that typically contains miso, dashi, tofu, and kelp
You can add these foods to a variety of dishes as part of a well-balanced diet. For example, you might add kimchi to rice and ramen, use sauerkraut as a hot dog topping, and incorporate tempeh into sandwiches as a plant-based protein alternative.
2. Supplement When Needed
Ideally, you will get most of the probiotics that you need for gut health from a wide range of fermented foods. However, life gets busy and sometimes you are not able to eat as healthily as you would like. Using a probiotic supplement can be a good option during these times. People who supplement with probiotics often say:
- They support robust gut flora and digestion
- They are convenient
- They can be used along with a diet free of gluten or dairy
In addition, the stomach contains harsh elements such as stomach acids, and supplements are often manufactured in a way that synthesizes well with this environment.
3. Manage Occasional Stress
By better managing stress, you help to maintain the healthy functions of many structures in the body, including the cardiovascular, endocrine, and digestive systems. What goes on in the mind correlates to what happens in the gastrointestinal tract in particular. Fortunately, there are many ways to help reduce occasional stress, such as:
- Talking to a mental health professional regarding your thoughts and worries
- Partaking in regular exercise
- Having a routine that includes meditation, yoga, breathing exercises, or another activity that grounds the mind and body
- Getting enough sleep each night
- Keeping in touch with close friends and family
By finding appropriate ways to reduce occasional stress, you can help maintain a healthy connection between the mind and the gut.
4. Get Enough Exercise
Exercise has many benefits, so it should come as no surprise that regular physical activity can benefit the gut as well. If you need to include more physical activity in your daily life, consider:
- Enrolling in virtual fitness classes where you can partake from the comfort of your own home
- Setting a timer to get up and stretch or walk around every hour or so, especially if you work a sedentary job
- Asking a friend to join you for a weekly walk, run, game of basketball, or other activity
Exercise helps move things along in the digestive tract, which leads to an overall healthier gut environment. There is research that shows that people who get enough exercise tend to have a healthier gut microbiome than those who do not.
Consider doing these four things if you want to support not only the health of your gut but your overall health and wellness.
